A Tip From The Good Doctor

Check out this short video from Dr. Oz on the '7 Habits of Slim People'. Some great points and very straight forward habits we all can implement into our daily lives.

Give 'Em The Old 1-2!

Maximize your resistance training and weight routine by exploding through the contraction with a single count and a controlled two count release.﻿

Take It With A Grain Of Salt

The body needs salt for fluid balance, muscle strength, and nerve function. But most of us get too much. U.S. guidelines call for less than 2,300 milligrams of sodium per day -- about 1 teaspoon of table salt. Read package labels for sodium content and order food in restaurants unsalted. Substitute spices for salt in your cooking at home.﻿

An Unblocked Path

Identify and remove barriers. Can't eat healthy because you don't have time to fix lunch in the morning? Pack it the night before. Don't have time for working out? Do sets of push ups, sit ups, lunges and squats during commercials or while on the phone. IDENTIFY what is blocking you from ACHIEVING your goals and find alternative ways around them to live your best life.

Q vs Q

Rethink Quality v. Quantity- Focus on QUALITY when it comes to time with loved ones, rich foods and gift giving. Focus on QUANTITY when it comes to generosity, healthy eating (those fruits and veggies!) and physical activity!

Continual Thanks

Take our National Day of Thanksgiving, to focus on gratitude. Then repeat for the next 364 days! "As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them." ~John Fitzgerald Kennedy

Gesundheit﻿!

Did you know that allergy season is not just limited to the spring? Fall brings on different pollens to the air we breathe daily. Not sure if it's a cold or allergies? Ask your doc! The most effective remedies treat the source and not the symptoms.

Feel The Burn All Day Long

Increase the strength & duration of your workout and reap the benefits ALL DAY LONG! *A recent study found that 45 minutes of exercise performed at 57% of the maximum effort resulted in 519 calories burned during the workout AND an additional 190 calories burned during the next 14 hours.

Micro-Meal

In a rush? Don't have time to cook a healthy meal? Head for your microwave instead of the drive through! Check out the article for ideas on heathly microwave meals.

Sit Up Straight!

In a perfectly fitting chair, your back is supported and your feet are planted on the floor with your thighs parallel to the floor and your knees at a 90-degree angle. The chair height should adjust so your computer monitor is just below eye level and your wrists are straight when extended to the keyboard or mouse.

Feeling Parched?

Do you realize that water is your body's principal chemical component and makes up about 60 percent of your body weight? Every system in your body depends on water - Not soda. Not coffee. Water! We've all heard that we should be drinking at least 8 cups a day, so if you're not doing this, start today. Keep a re-usable water bottle at your desk and use it - you know you're thirsty!

Get It Right!

More than 60% of people who begin or return to a workout regimen hurt themselves in the first month. The #1 priority when exercising is to keep yourself from being injured, so you will have a real chance of reaching your fitness goals. Here's a TRIO of movements to avoid when exercising: 1. Using jerking motions 2. Locking out your knees or elbows. 3. Arching your back. (toyourhealth.com)

Just Say No!

Increase your energy by saying no to sweets. After a burst of sugar hits your bloodstream and is processed, you're left with low blood sugar and little high-quality nutrition to combat fatigue. Think complex carbs and low sugar to give your body balanced energy throughout the day.

You've Got To Move It, Move It!

As much as it may stress some of you out just to think about exercising, once you actually start working out, you'll experience less stress in every part of your life. "Exercise produces a relaxation response that serves as a positive distraction," says Cedric Bryant, exercise physiologist. He says it also helps elevate your mood and keep depression at bay.

GOOOOAAAAL!

Without a goal, you can't achieve it, and to achieve lifelong health and wellness, you need short, medium and long-term goals. It could be losing 5 pounds this month or 25 pounds this year, lowering your cholesterol in 3 months, running a longer distance, fitting into a smaller size. Set it and then work toachieve it! (Don't wait. Take care of your health & wellness today!)

Are You Fat Today?

So today is known as 'Fat Tuesday' and whether or not you observe the 40 days that follow, this is a great time to FOCUS on your health & wellness. Why not take the next 40 days to start, resume or intensify your workout, eating healthy, stretching daily, getting regular massage, etc.

Let's start spring with a healthy, new you. What will you be FOCUSing on?

TAKE CHARGE

"The patient should be made to understand that he or she must take charge of his own life. Don't take your body to the doctor as if he were a repair shop." ~ Quentin RegesteinTake charge of your health & wellness. Eat right, exercise regularly, get adequate rest, take care of your mind and body! Don't Wait. Take Care of Your Health & Wellness Today! TAKE CHARGE!!!

CHANGE UP YOUR ROUTINE (part 2).

Rule #2: Feed Your Fitness - How you feel is directly related to how well you take care of your body. It doesn't take much effort to make a positive impact on your body, so start with 30 minutes, 4 times a week. If you already exercise, change it up by taking a class you've never tried before like yoga, kick-boxing, or Pilates.

Rule #3: Explore New Ideas - Do you have a hobby? Want to start a hobby? Then do it. Try a site like Meetup.com to find like minded people to share the things you are passionate about.

Rule #4: Volunteer - The act of volunteering your time, energy, expertise and friendship will change your life forever. By taking attention off yourself and devoting it to others, you will automatically feel more happiness and less stagnation. Even if it's only for 1 hour per week - transform yourself and improve the world in the process by volunteering! -Dr. Perry Nickelston

CHANGE UP YOUR ROUTINE.

Rule 1: Change Your Mindset - We grow when we feel uncomfortable and challenged. Status quo may be safe, but it is also boring. The ability to take risks and open up your mind to new possibilities can be the most empowering combination for change you will ever learn.

Abraham Lincoln once said, "People are about as happy as they make up their own minds to be." The next time you are in a situation in which you feel overwhelmed, anxious, angry, irritated or experience negative emotions, take back control of how you feel. Don't fall into the trap of instantly reacting to situations in your life; begin responding. Reacting is attached with intense emotion; responding is a thought-controlled, principle-centered decision. -Dr. Perry Nickelston

So, the foundational step in changing your routine comes from adjusting your thought process. Next week we look at 3 action steps in the mindset of change.

February is 'RETHINK' month.

If you spend a lot of time with negative people, they will rub off on you - so surround yourself with positive people. If you think of life as an obstacle course, negative people present unnecessary obstacles for you to overcome, while positive people whose spirits are uplifting and instill confidence, will help breathe life into your plans and dreams.

Deciding that you don't want to spend time with people who are going to have an adverse effect on you doesn't mean you have to blame them for the way they are. It simply means that you have the right to choose a better life for yourself.

~ Daniel G. Amen, M.D. "Change Your Brain, Change Your Life"

"18/40/60 Rule"Some people often spend their days worrying about what other people think of them. To help them with this problem, I teach them the "18/40/60 Rule":

When you're 18, you worry about what everybody is thinking of you;When you're 40, you don't give a damn about what anybody thinks of you;When you're 60, you realize nobody's been thinking about you at all.

Base your thoughts, your decisions, and your goals on what you want and what is important in your life. I am not advocating a self-centered life; most of us want to see ourselves in caring relationships with others and being able to be helpful to others. But you need to base your behavior on what YOU think, not on what you think OTHERS think.~ Daniel G. Amen, M.D. "Change Your Brain, Change Your Life"

Soothe stress

Relaxing for one minute in Child’s Pose gives your mind and muscles a chance to escape everyday madness.

How-to: Sit back on heels with the insides of legs and feet touching. Lean forward, bowing torso over thighs and lowering forehead to mat. Extend arms forward, palms down. Relax into pose, widening knees or bending elbows a bit, as desired. Focus on breathing, taking four to eight counts for each inhale and exhale and relaxing deeper into pose with each exhale.

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